The benefits of various vegetables to the human body, there are many vegetables in life, so we should eat more fresh vegetables at ordinary times to make the human body supplement enough nutrition. So what are the benefits of various vegetables to the human body? Let's take a look.

The benefits of various vegetables to human body 1 the benefits of eating more vegetables.

1 is an important source of minerals.

Vegetables contain minerals such as calcium, iron and copper, among which calcium is the main substance for the development of baby bones and teeth, and can also prevent rickets; Iron and copper can promote the synthesis of hemoglobin, stimulate the development of red blood cells, prevent baby from loss of appetite and anemia, and promote growth and development; Minerals can turn vegetables into alkaline foods, neutralize acidic foods such as grains and meat, and adjust the acid-base balance of body fluids.

2. It is an important source of volatile aromatic oil.

Some vegetables contain volatile aromatic oil and have a special taste, such as ginger, onion and garlic. This unique fragrance can stimulate appetite and prevent and treat some diseases.

It is an important source of vitamins.

Only vegetables and fruits contain VC and VA protocarotene, and also contain VB 1, B2, nicotinic acid and VP. VC can prevent scurvy, VA can keep eyesight and prevent dry eye and night blindness.

4. It is an important source of cellulose.

Vegetables are rich in cellulose, which can stimulate gastric juice secretion and intestinal peristalsis, increase the contact area between food and digestive juice, help the human body digest and absorb food, promote the discharge of metabolic waste and prevent constipation.

5. It can improve the absorption rate of protein.

Children who eat too little vegetables will not only consume less vitamins and trace elements, but also suffer from malnutrition, and their immunity and health level will decline rapidly, which will also affect the absorption of protein. If vegetables are added to meat, the absorption of protein will be as high as 87%, which is 20% higher than that of eating meat alone.

Step 6 supplement calcium

The content of phosphorus in milk is too high, and the ratio of calcium to phosphorus is not suitable. Improper ratio of calcium to phosphorus will affect the absorption of calcium in the body. Although the calcium in vegetables is not as high as that in milk, and it is easily influenced by phytic acid or oxalic acid, which reduces the absorption rate in the intestine, some vegetables have even higher calcium absorption rate than milk, such as mustard greens and soybean sprouts. So some babies who are not used to drinking milk can also get some calcium from vegetables.

7, good for dental health

Baby's chewing action is beneficial to teeth health. Vegetables are the first food that can be chewed by teeth, especially carrots, celery, cabbage, spinach and cucumbers.

Eating vegetables regularly can increase molybdenum in teeth and enhance the hardness and firmness of teeth. Therefore, children who are anorexic to vegetables and meat have lower tooth bone density than children who eat vegetables and meat normally. Eating vegetables regularly can also prevent dental caries. Vegetables contain 90% water and rich cellulose, which can dilute sugar, improve oral environment and inhibit bacterial growth when chewed. In addition, cellulose has the function of cleaning teeth.

Vegetable juice recommendation

1, celery banana juice

Production method: 1. Wash celery and cut into small pieces. 2。 Bananas should be eaten with skin, and banana skin is rich in nutrition. You can soak the banana peel in water and wash it, then cut it into small pieces. 3。 Put bananas and celery into the juicer, pour in proper amount of water and stir for about 2 minutes.

2. Watermelon and spinach juice

Production method: 1. Peel, core and cut pineapple into small pieces. 2。 Watermelon is the most nutritious seed, so you should beat the seeds together. 3。 Wash spinach and cut it into small pieces. 4。 Put mango, watermelon and spinach into the juicer, pour in proper amount of water and stir for about 2 minutes.

3, mango grapefruit juice

Production method: 1. Peel, core and cut mango into small pieces. 2。 Peel the grapefruit and cut it into small pieces. 3。 Put mango and grapefruit into the juicer, pour in proper amount of water and stir for about 2 minutes.

4. Apple, carrot and honey juice

Production method: 1. Peel apples and carrots, core them and cut them into small pieces. 2。 Put mango and grapefruit into the juicer, pour in proper amount of water and honey, and stir for about 2 minutes.

5, cucumber mint soybean milk

Ingredients: a fresh cucumber, 1/2 liters of soybean milk, three pieces of mint.

Production method: 1. Cut the cucumber into small pieces. 2。 Crushing cucumber, soybean milk and mint together, and stirring.

6.celery and Sydney juice

Take an appropriate amount of celery, tomatoes 1 piece, Sydney 1 piece and half a lemon. After cleaning, put it into a blender and stir it into juice. Drink/kloc-0 once a day.

Acne is mostly caused by heart fire, lung heat, damp-heat of spleen and stomach, and stagnation of liver qi. Consciously choosing foods with the functions of cooling, clearing away heat and detoxifying, and eating them in an appropriate way, will achieve the goal of eliminating acne. Eating more cool fruits and vegetables can detoxify and clear away heat.

The benefits of various vegetables to human body II. Eat green leafy vegetables to supplement vitamins.

Green leafy vegetables are rich in vitamin C, which exceeds that of ordinary fruits. Green leafy vegetables are rich in carotene, only slightly lower than carrots and tomatoes. Green leafy vegetables are rich in folic acid, which is very important for pregnant women and women in early pregnancy. Green leafy vegetables are also one of the important sources of vitamin B2. Vitamin B2 deficiency is very common, which may cause oral ulcer, angular stomatitis, cheilitis, eye discomfort and photophobia. Green leafy vegetables are also rich in vitamin K, which is not only related to blood coagulation function, but also plays an important role in bone health.

Green leafy vegetables are rich in various trace elements.

Green leafy vegetables are an important source of potassium, which is beneficial to the prevention and treatment of hypertension. Green leafy vegetables are one of the important sources of calcium. The calcium provided by 200 grams of rape is roughly equivalent to that provided by 200 grams of milk. Green leafy vegetables are also rich in magnesium, which helps to promote bone health and prevent cardiovascular diseases. Green leafy vegetables are an important source of dietary fiber, which helps to relieve constipation and prevent chronic diseases.

Eating green leafy vegetables can resist diseases.

Besides these nutrients, green leafy vegetables are also rich in carotenoids, polyphenols and other antioxidants. By combining these beneficial ingredients, green leafy vegetables have multiple health-care effects, such as anti-cancer and prevention of cardiovascular and cerebrovascular diseases (such as hypertension, coronary heart disease and stroke). ), osteoporosis, retinal degeneration and cataracts, delaying aging, promoting intestinal and skin health.

Common green leafy vegetables are spinach, rape, Chinese cabbage, Chinese cabbage, lettuce, leek, oil wheat, bitter chrysanthemum, amaranth, chrysanthemum, celery leaves, spinach leaves, watercress, Chinese kale, Chinese kale, radish tassel, shallot, five cabbages and purple moss. In addition, although broccoli and cauliflower are flowers, their flowers are actually deformed leaves, so they can also be classified as green leafy vegetables.

The benefits of various vegetables to human body 3 1, the benefits of eating green vegetables.

pak choi

Also known as Shanghai green or oil cabbage. Chinese cabbage is the best source of potassium, which helps to grow muscles and keep blood pressure at a normal level. It is also rich in vitamins, which can enhance the immune system function, increase the activity of white blood cells and improve the human body's response to toxins. How to eat: chop the white part at the lower end of the stem of Chinese cabbage and stew it with chicken or vegetable soup and sesame oil; After 2 minutes, add Chinese cabbage leaves and cook for 2 minutes.

Pickled cabbage

Cabbage contains a compound (glucosinolate and kaempferol) that can control cancer. Researchers believe that these two compounds can resist cancer, protect the heart, lower blood pressure, enhance bone strength and reduce human inflammation. Cabbage is also rich in lutein and zeaxanthin, two antioxidants that help prevent eye diseases and vision loss associated with aging. How to eat: stir-fry cabbage and chopped green onion for a short time with high fire.

Watercress

Also known as watercress or watercress. A handful of watercress can meet the daily recommended intake of vitamin K. If you can eat watercress every day for two months, you can reduce the damage to white blood cells, reduce the risk of cancer, and reduce the triglyceride content 10%. Healthy eating: It can be used as an ingredient in sandwiches, as a side dish in vegetable salads, or as a stew.

2. The misunderstanding of eating vegetables

Myth 1: Fresh vegetables are healthier than frozen vegetables.

If it refers to fresh vegetables just picked from vegetable fields, there is no problem with this statement. But in fact, most of the vegetables we eat are not so fresh, usually stored for a few days, and vitamins are gradually lost during storage. On the contrary, vegetables frozen at ultra-low temperature can retain more vitamins, because quick freezing after picking can prevent the loss of vitamins.

Myth 2: cut first and then wash.

Now most people will choose the method of cutting vegetables first and then washing them. They think that washing first may not be clean. But, you know what? Many nutrients and beneficial substances in vegetables are water-soluble. After the vegetables are cut into small pieces, a lot of nutrients will be lost in the water during the cleaning process. Eating vegetables in this way will not achieve the purpose of supplementing the body's nutrition. The correct way is to wash before cutting and then cook, so that nutrients are not easily lost.

Myth 3: Vegetable soup must be poured out.

When cooking, about 30%-70% of vitamin C and some water-soluble nutrients will be dissolved in the soup. If you blanch with clear water once before cooking to remove oxalic acid, nitrite and pesticides, put less oil and salt when cooking, and it is harmless to drink vegetable soup.

Myth 4: Squeeze out vegetable juice.

Some vegetables need to be chopped when making wonton and stuffed buns, and a lot of juice will flow out at this time. Some people squeeze out the vegetable juice for the convenience of molding or stuffing. Actually, this is unscientific. In this case, 70% of the vitamins and minerals in the dishes are discarded. The correct way is to chop vegetables, dried mushrooms and meat together, so that the juice of vegetables can penetrate into other fillings, and the steamed stuffed bun can be more delicious, and the nutrition can be fully left in the steamed stuffed bun and absorbed by the human body.

Myth 5: Too much fuel.

Many people think that cooking with less oil is not delicious, so they put a lot of oil. However, vegetable oil, like animal oil, produces 9 kilocalories per gram of oil. Excessive intake can induce obesity or lead to hyperlipidemia and cardiovascular and cerebrovascular diseases due to excessive calorie intake. Therefore, it is advisable to add oil to cooking, and each person should eat 25 grams of oil every day, not more than 30 grams.

Myth 6: Vegetables are stored for a long time.

Storing vegetables for a long time will wilt fresh vegetables, and wilted vegetables are not only unpalatable, but also most of vitamin C is destroyed. Non-toxic nitrate in vegetables will be reduced to nitrite, making normal hemoglobin become methemoglobin, which no longer has the ability to carry oxygen. In severe cases, people's nails, lips and even the whole body will appear blue and short of breath. Therefore, for your own health, try to eat fresh vegetables.

Myth 7: Eat the next night.

A thrifty person may leave an inexhaustible dish for the next meal, and the nutrition of this dish is almost gone at this time. According to the measurement, when the stir-fried dishes are stored for 15 minutes, the vitamin C is reduced by 20%, lost by 30% after 30 minutes, and lost by 50% after 1 hour. Moreover, the dishes on the next day are easy to deteriorate, and food poisoning is easy to occur after eating. Therefore, it is best to burn and eat now, which is both hygienic and nutritious.

Myth 8: Improper refrigeration.

It's hot now, and many people put the dishes they bought back in the refrigerator. In fact, the suitable storage temperature of most vegetables is 3℃-10℃, while cucumber should not be lower than 10℃. If it is stored in the refrigerator at about 4℃, the color of cucumber will become darker and the melon will become soft. After cutting, you can see the transparent colloidal liquid, and then the taste of cucumber will disappear.

Myth 9: Cooking takes a long time.

Vitamin C in some vegetables is easily oxidized and decomposed when heated, and cannot be cooked for a long time. These vegetables will lose some nutrients even if they are fried quickly or covered for a short time. If you cook for a long time, vitamin C will be reduced even more, so that the human body absorbs very little vitamin C.

Misunderstanding 10: Eating too much.

You can't eat too much vegetables, because most vegetables are not easy to digest, especially bamboo shoots, celery and broad beans, which have high crude fiber content. After eating a lot, patients with gastrointestinal diseases will get worse, and patients with liver cirrhosis will easily cause gastric bleeding or esophageal variceal bleeding. A large amount of cellulose will affect the absorption of calcium and zinc, especially for pregnant women and children during their growth and development; Protein in vegetables mostly belongs to "incomplete protein" and lacks many essential amino acids. In order to lose weight, it is easy to be malnourished if you don't eat a proper amount of high-quality animal protein and its fat-soluble vitamins A and D for a long time. The suitable intake of vegetables is 300 -500 grams per day, and it is not advisable to eat more.

Myth 1 1: eat raw blindly.

In hot weather, people's appetite will also drop, and sometimes just eating some raw vegetables can solve the problem. However, some vegetables are poisonous and cannot be eaten raw. They must be heated and cooked to destroy toxins, such as sword beans, lentils, potatoes and bean sprouts. Vegetables that can be eaten raw must be non-toxic and pollution-free, such as radish, tomato, cucumber and other varieties with good taste. At present, most vegetables on the market have been sprayed with pesticides. Although everyone is used to soaking vegetables before cleaning, it can only remove about 30% pesticides, and eating this vegetable raw will do harm to people's health. Therefore, try not to eat vegetables raw, even if you can.